How to Sculpt Your Body at Home With Just a 20-Minute Workout

Health
year ago

Beautiful legs, a flat stomach, and firm thighs are a dream for many girls and this workout can make all the difference. We’re all so busy these days and we don’t have a lot of time to devote to exercising. So, a 20-minute daily routine will be easier to fit into your busy schedule. You might even start seeing results after 4 weeks of being consistent with these exercises.

1. Squat

Muscles involved: quadriceps, calves, hamstrings, and lower back

How to do a squat:

  • Put the bar on your shoulders, make sure that it’s not on your neck.
  • Place your feet slightly wider than shoulder-width apart.
  • Sit back, as if you are sitting in a chair, keeping the chest up and looking forward.
  • Make sure that your knees stay behind your toes.
  • Go back to the initial position.
  • Repeat 12 times.
  • Complete 3 sets, taking a 30-second rest in between.

Note: Using weight is optional, work with your own strength.

2. Reverse leg raise

Muscles involved: glutes, quadriceps, hamstrings and abs

How to do reverse leg raises:

  • Get on your hands and knees.
  • Lift your right leg so it forms a straight line from your head to your toes.
  • Lower your leg down.
  • Repeat 15 times with the right leg.
  • Repeat 15 times with the left leg.
  • Complete 3 sets, taking a 30-second rest in between.

Note: Make sure that your hips stay square for the entire exercise.

3. Reverse leg lift

Muscles involved: glutes, quadriceps

How to do a reverse leg lift:

  • Get on your hands and knees.
  • Lift your right leg bent at the knee.
  • Lower your leg down.
  • Repeat 15 times with the right leg.
  • Repeat 15 times with the left leg.
  • Complete 3 sets, take a 30-second rest in between.

Note: Make sure that your hips stay square for the entire exercise.

4. V-up

Muscles involved: upper and lower abs, lower back, glutes

How to do a v-up:

  • Lay flat down on your back.
  • Bring your hands over your head.
  • Bring your legs up and touch your feet with your hands.
  • Return to the starting position.
  • Repeat 12 times.
  • Complete 3 sets, taking a 30-second rest in between.

Note: If it’s too challenging, do v-ups raising only one leg, alternating legs.

5. Hip raises

Muscles involved: glutes and hamstrings

How to do hip raises:

  • Lay flat on your back.
  • Bend your knees and place your arms by your side.
  • Lift your body up to the ceiling squeezing your glutes.
  • Return to the starting position.
  • Repeat 15 times.
  • Complete 3 sets, taking a 30-second rest in between.

Bonus: Wall push-ups

If you still have a little bit of energy after this workout, finish it with wall push-ups.

Muscles involved: abs, arms, shoulders, and chest

How to do a wall push-up:

  • Get into the push-up position against the wall, keeping hands in line with your shoulders.
  • Do a push-up.
  • Repeat 15 times.
  • Complete 3 sets, taking a 30-second rest in between.
  • Once you feel that it’s getting too easy, you can increase the challenge by just moving your feet a little bit further from the wall.
Please note: This article was updated in March 2023 to correct source material and factual inaccuracies.
Illustrated by Leisan Gabidullina and Alena Tsarkova for Bright Side

Comments

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As a female, I would say it's better to try doing squats without the weight like on the photo.
It's a bit too hard, for me, at least

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Hip raises is a super effective exercises. You don't get tired from them so much, but it works out the butt area really good.

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Wall push ups just as effective as normal push ups, but way easier. I practice them myself and I love them ?

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